Whatever your reasons for becoming a vegetarian – moral reasons, health benefits or just because you don’t like the taste of meat – there are several factors to take into account before you make this major lifestyle change. As with any diet, there are pros and cons to becoming a vegetarian. Making sure you get the right amount of nutrients and coping with health issues are just some of the hurdles you will face. But, with a little know-how and a lot of planning, a vegetarian diet can be equally as healthy as any other diet. Read on for the answers to some frequently asked questions about becoming a vegetarian.

1.Will a Vegetarian Diet Give Me the Nutrients I Need?The question of whether a meat-free diet can provide someone with enough essential nutrients is one of the most controversial issues surrounding vegetarianism. The truth is that a balanced, well-planned vegetarian diet can provide you with the vitamins, minerals and other nutrients needed to be healthy. And the bonus is that you will probably consume a fraction of the saturated fat.

The key to making sure that your vegetarian diet is not deficient in nutrients is to eat a wide variety of foods. For example, although meat is the most efficient way to get your daily dose of protein, this nutrient can also be found in nuts, eggs and a variety of plants. And, like any healthy diet, you should eat a good amount of green leafy vegetables, which provide the body with countless vitamins and minerals.

The USDA’s MyPyramid.gov program produces a food pyramid specifically for vegetarians which you can use to plan your meals.

2. What’s the Difference between Vegetarian and Vegan?As common as this question is, there are far more varieties of non-meat diets than simply vegetarian and vegan. For starters, strictly speaking, vegetarians don’t eat the meat of any animal, including chicken and fish. Of course, if you want to continue eating poultry and fish, that’s your choice (and your diet may be healthier for it), but be warned that in serious vegetarian circles, you probably won’t get away with calling yourself a vegetarian.

Among vegetarian diets, there are three main distinctions: Lacto-vegetarians eat dairy products, but no eggs, ovo-vegetarians eat eggs, but no dairy products, and lacto-ovo-vegetarians eat eggs and dairy products.

So what about vegans? Vegan philosophy states that people should not eat or use anything that is the product of an animal. That means no meat, dairy products, eggs, honey (bees are animals too, you know), leather products and some types of glue, to name a few.

Among the thousands of people who call themselves vegetarian or vegan, there are countless more refined distinctions. Raw vegans, for example, eat only uncooked fruits, nuts, seeds and vegetables. Fruitarians eat only fruits, nuts, seeds and any other plant matter that is not harvested.

3. Are there any Health Issues I Should Be Concerned About as a Vegetarian?Any poorly planned diet, whether or not it contains meat, comes with health risks. Too much saturated fat can lead to high blood pressure or a heart attack; eating too many processed, sugary foods can cause obesity and a host of other serious health conditions.

The primary concern with vegetarian diets is the potential for nutrient deficiencies. It is common for vegetarian diets to be deficient in vitamin B-12, which can cause permanent nerve damage, and iron, which can lead to anemia. Vegetarians who don’t eat dairy products are at risk for calcium deficiencies, which can increase the risk of bone conditions such as osteoporosis, especially in women.

In general, vegetarian diets tend to be lower in fat and calories than other diets. And while this may seem like a good thing, it’s important that you consume enough fat and calories to function properly. Watch out for sudden weight-loss and make sure that your physician knows that you are on a vegetarian diet so that he or she can keep an eye on your overall health.

If you are having trouble maintaining your weight, speak with your physician or a nutritionist to find ways of increasing your calorie intake in a healthy way.

4. Can I Still Be a Vegetarian if I’m Pregnant?During pregnancy, it’s important that the body is supercharged with nutrients and gaining enough weight to be able to support a new life growing inside the body. Because of this, a vegetarian lifestyle can be difficult to reconcile with a healthy pregnancy. However, it’s by no means impossible.

Consult with a nutritionist who will be able to make sure that your diet provides you with enough nutrients and calories to get you through your pregnancy.

Most obstetricians recommend that women who are pregnant take iron supplements due to the risk of anemia, which is also a risk for women who eat meat during pregnancy. Other supplements, including vitamin B-12 and zinc, may also be recommended.

At the end of the day, yours and your baby’s health should be your most important consideration. If your obstetrician recommends that you return to eating meat, you should follow his or her advice.

5. Is a Vegetarian Diet Suitable for Children?In general, a well-planned vegetarian diet is suitable for children. However, it’s important to remember that children require more nutrients than adults in order to develop healthy bodies and this must be taken into account when planning a vegetarian diet for children. For example, milk or soy milk should be a staple in a child’s diet and if no meat products are eaten at all, you should speak with your pediatrician about suitable vitamin supplements.

6. Will I Miss the Taste of Meat?There is no way to determine how difficult the transition from a meat-eating diet to a vegetarian diet will be. For some people, especially those who don’t like the taste of meat, it’s simple. For others, it can be a challenge. In general, though, the reasons you have to stop eating meat are usually strong enough to banish temptation. And like quitting smoking or cutting out candy, eventually you will stop thinking about meat and enjoy the variety of new foods you eat in its place.

It is important to remember, however, that you are in charge of your own diet and indulging in a bacon-cheeseburger once in a blue moon probably isn’t the worst thing in the world.

7. Will I Ever Be Able to Go Back to Eating Meat?Although there is no reason why you can’t switch back to a meat-eating diet, some people find that after a long period of vegetarianism, the body does not cope very well with eating meat again. You might find that you have stomach problems, feel bloated and have increased gas.

One of the reasons for this is that while you are following a vegetarian diet, your bowels and intestines are used to breaking down plant matter, which is easier to digest than meat. Another reason is that it’s easy to go overboard with meat and processed foods when you have been away from them for so long, and this sudden increase in saturated fats and additives can be a shock to the system.

So, although it is perfectly possible to go back to eating meat after being a vegetarian, make sure you introduce long-lost meats gradually and don’t fill yourself full of fast food.

Becoming a vegetarian is not a choice you should take lightly. For a vegetarian diet to provide you with the calories and nutrients necessary for a healthy life, it must be well-planned and balanced. The information in this guide should help you decide if the vegetarian lifestyle is right for you.

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